Strength:

7×2 Hang Cleans @80-90%

 

WOD

For time…

Level 4

7 Rope Climbs

 

3 Rounds:

Row 250m

10 OHS (95/65)

15 Box Jumps (30”/24”)

 

7 Rope Climbs

 

Level 3

5 Rope Climbs

 

3 Rounds:

Row 250m

10 OHS (95/65)

15 Box Jumps (24”/20”)

 

5 Rope Climbs

 

Level 2

5 Rope Climbs / Rope Climb Progressions

 

3 Rounds:

Row 250m

10 OHS (75/45)

10 Box Jumps / Step-ups (24”/20)

 

5 Rope Climbs / Rope Climb Progressions

 

Level 1

5 Rope Climb Progressions

 

3 Rounds:

Row 250m

10 FS (75/45)

10 Box Step-ups (20”/12”)
5 Rope Climb Progressions